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January 25, 2018

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Please note

We will be closed this Saturday the 27th while we host the CrossFit Adaptive certificate course[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

Tabata double unders 

Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump with as much efficiency as possible.  If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope.  If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!

WOD

for time

50 Thruster 75/55 lb
25 Lateral burpees over the bar
50 Hang power clean 75/55 lb
25 Lateral burpees over the bar
50 Push press 75/55 lb

Workout notes

Today’s workout is a light barbell centered workout! This workout comes in the format of a chipper meaning you will perform all reps of one movement prior to moving on to the next.  We start with a large set of the difficult thruster.  The benchmark load is light and for most athletes the thruster weight should determine your weight for the workout rather than the hang clean or push press.  With all three movements you should choose a weight with which you can perform the entire chunk of 50 reps in only a few sets. If you normally use weights that are around the benchmark load consider using an empty barbell!  Burpees will be most difficult when performed jumping over the barbell.  As a scaling option consider vanilla burpees jumping and clapping in place or stepping over.  Either way choose a standard you can maintain for the entire workout and at a steady pace.[/vc_column_text][/vc_column][/vc_row]

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